Here's a peak at what my mid-week lunch & snack meal prep looks like, along with the reasons why I selected each to be a part of my team's meal plan for the month! ~TURKEY & BROWN RICE BOWLS: Lean ground turkey seasoned & cooked with sliced mushrooms, diced red onion, minced garlic, chopped cilantro, sea salt, and pepper, which is served over steamed brown rice. This lunch provides the perfect balance of lean protein, healthy carbs, & fiber for a nutritious & delicious post-workout meal. ~CELERY STICKS/APPLES WITH NATURAL PEANUT BUTTER: As my afternoon snack, I either enjoy a sliced apple or some celery with 2 tablespoons of peanut butter. The natural peanut butter I use & recommend provides 8 g. of protein with no added fillers or sugars. Only peanuts & sea salt. If there's any other ingredients it's not healthy, so make sure you check the labels on your pb before you buy it. ~COTTAGE CHEESE: This is my late night snack. Instead of eating junk food or chocolate that is devoid of nutrition, I quench cravings with this healthy, protein packed food. The 19 g. of protein keeps me full and helps feed my muscle repair and growth throughout the night. Like the PB, this brand is all natural, low in sugar, and without any gums or preservatives. It is derived from grass-fed only cows and is packed with live & active cultures for gut health. ~BANANA: This is the snack I eat about 30 minutes prior to my workout, along with my BCAAs. Although the morning snack is typically consumed between breakfast & lunch, I consume mine before breakfast so I can have fast fuel for my workout. This way I don't have to wait to digest a big meal and can workout super early, thanks to the banana quickly replenishing my glycogen stores. Within an hour after my workout I then enjoy breakfast, followed by lunch, afternoon snack, dinner, & late night snack (if needed). #mealprep#fit#fitness#fitlife#fitspo#fitnesscoach#healthandwellness#gymrat#gymlife#weightloss#bodybuilding#muscles#gains#goals#girlswholift#momswholift#exercise#workout#health#healthy#healthyliving#healthylifestyle#healthyeating#organic#cleaneating#natural#nutrition#healthylife#healthymindset

Transformation Thursday!!
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Left Pic: 125 lbs
Middle Pic: 133 lbs
Right Pic: 140lbs
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Don't trust the scale!
I've been on a sloooooooow bulk for about the last three years straight. And when I started to see the scale steadily move up I would worry at times that I'm just getting "Fat".
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But the scale's job is just to give you an overall total weight. It doesn't tell you anything about your actual body composition in regards to fat vs. muscle. *
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I weighed fifteen pounds less in the first pic but I have more ab definition currently at my heaviest weight! *
If you like the way you look naked then it doesn't matter if you're 100 lbs or 150lbs. *
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Don't worry about society telling you to be small and dainty. Society usually doesn't know what it's talking about anyways.
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#transformationthursday#donttrustthescale#fitness#fitnessmotivation#fitnessaddict#abs#absworkout#carbsafterdark#gymshark#girlswhosquat#girlswholift

If improving your life and becoming better doesn’t motivate you, then I don’t know what will.
I get asked everyday what motivates me.
There are many little things that “motivate” me.
For example:
1. My husband- he’s shown complete dedication during this last 16 weeks, no cheats, no copouts, no excuses. He puts his head down and WORKS. He motivates me to be better and an overall better person for myself and for him. (You can catch our craziness on my story for the most part)
2. The in between work- what I mean by this is the workouts, the nutrition, the cardio that I’m doing every single day. If I’m already putting in the work in those areas then why cheat myself?
3. The feeling- once you start sticking to something, your overall emotional health improves. You start looking at yourself with appreciation for all the hard work you’ve put in.
4. Results- once you start seeing results, that should fire you up to keep going! This motivates me even more because I start feeling so much more confident with myself! I smile more, I stress less.
But at the end of the day it’s not about motivation, it’s about how dedicated you are to yourself and to your word. Falling through with your words is the most important thing. Start there. Start with small goals and fall through with them. And no matter if you fall, you keep going. It’s not a race. It’s just YOU VS YOU.
@ghostlifestyle Pullover: size small!
Discount code “jazzy” saves you 20% ——————————————————— #picoftheday#fit#fitness#girlswholift#potd#fire#motivation#ootd#diet#exercise#fitspo#ghostylifestyle#insatdaily#fitnessaddict#fitnessmotivation#selfie#fitfam#latina#bodybuilding#workout#health#alphalete#beseen

Here’s a “Fitness Transformation” you don’t see everyday: From Lean to 27w3d #pregnant
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I loved my body in the before photo and I love it just as much in the current photo ♥️ Why? Because I might have more fat, less muscle definition, but I’m carrying our sweet little boy 💙
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I have goals to get back to where I left off pre-baby body & strength, but my FIRST and MAIN focus is caring for our baby + learning how to be the best mommy to him. THEN comes the focus of getting back to my body/strength. There’s nothing wrong with wanting both. There’s nothing wrong with not wanting to bounce back quickly. ALL of us have different journeys, so be sure to embrace and love yours through the entire process.
#fitmama#fitgirls#babybump#pregnantbelly#pregnantnotpowerless#girlswholift#motivation#weightlossjourney#bodytransformation#positivevibes

#Repost @ashley_poelhuis ・・・
My #throwbackthursday pic.
2007 vs 2018
Many may not know that in high school I suffered a traumatic sports injury. Over the next five years that injury would be the cause of 13 dislocations to my right shoulder and two corrective shoulder surgeries. I carried a sling with my in my purse. I would visit a physio every week to have my shoulder literally taped into place. I was in chronic pain the whole time.
2007 me had very little to no hope that I would ever be strong, ever be able to go a day without pain, ever sleep normally again. I was 17 and thought I was doomed to a long painful life.
Fortunately, thanks to my amazing doctors at @ortho_sports and dedication to recovery, I am strong! And I now live a life I honestly never thought I would live.
It’s this long journey that eventually propelled me into my field. Being a personal trainer allows me to help other people find hope that they too can live a life they never dreamed possible.
I have learned that many times the greatest limitations we face are the ones we put on ourselves and to never give up in the face of adversity.
Live the life you dream about. It may be a long journey, but you CAN do it and the struggle only makes the end that much sweeter. Don’t limit yourself. You never know where it might lead you. #chaseyourdreams .
#motivation#journey#progressnotperfection#progress#fitness#strongwomen#strength#strengthtraining#lifting#girlswholift#powerlifting#powerliftingwomen#girlswhopowerlift#amsterdam#amsterdamfitness#personaltrainer#healthcoach#fitnessmotivation#fitnesstrainer

A two egg omelette made using organic eggs, chopped spinach and cherry tomatoes with sprinkles of salt and pepper 🌱🤗☀️ I served it with half an avocado and a cold bean salad :)
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The thickness, the juiciness, the flavours, it was honestly a banger .. I love omelettes 🤤🙋🏼‍♀️😁

Yupp, first raw transformation photo I think I’ve ever dared to post.
I know that it’s finally the right time to do it because I don’t even hate the photo on the left anymore; instead, I feel sorry for that girl. I know how long it took me to find a bathing suit that didn’t make me cry. I know that I ate my feelings (anger, sadness, boredom) every single day and that I was generally an unhappy person, even though the only thing that was wrong with my life was my own wellbeing. I know that I wish I knew how to just commit and change my eating and get active but I didn’t know what eating healthy actually meant (no, you don’t have to eat chicken and broccoli for every single meal) and I was embarrassed in any gym I tried to go to.
I gained another 10lbs or so before I finally began my fitness journey and I definitely don’t have any photo evidence of that stage. I don’t think I was every extremely overweight but I know that I worked my ass off to get where I am now.
I really wish every person that feels the same way I did could just get a glimpse of what it feels like to have energy, confidence, and a body and mind they are happy with. “If I can do it, you can definitely do it too.” •
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#transformation#fitnessjourney#healthyliving#girlswholift#beforeandafterweightloss

#REALITYCHECK hello 👋🏽 just a friendly evening reminder that everyone has got good and bad angles.
There is a lot more to life than worrying about stomach rolls and there is a lot more to health and fitness than having a flat stomach.
My stomach is where I personally store most excess fat and I have had to work my hardest to get where I am today but when I slump over I still have rolls LIKE ANY HUMAN BEING.
It’s just important to remember no matter how healthy you are or what you see on insta some people have rolls and some people don’t. That’s life xo #fitness#girlswholift#motivation#gymshark#gymsharkwomen#gymlife#werkit

Who’s ready for the launch of all new @skywearthreads products on Saturday May 26th at 9 PST?🙋🏼‍♀️
Here’s a lil sneak peek at the lilac booty scrunch leggings, so soft, high waisted, and squat proof!! 💜
Use my code “TAYLORB15” to save 15% at checkout 💰

OBSTACLE HANDSTANDS 🤸‍♂️ I got over the mental barrier of even climbing a 5kg plate (just seem to freeze up when ever I try) and managed to walk up this little obstacle course! Not quite regional standard but it's a start 💁‍♀️ and I'm super happy with it! This week has been consisting of the regionals event workouts, and inevitably today was going to be event 3! (considering I had planned to muscle up and handstands after the WOD today this was a great workout 😂). No obstacles in the workout, just straight 50ft handstand walks (easy 🙄) and then some practicing the obstacles after. I mean the fact I did the workout in 34 minutes, I just don't understand how regionals athletes did it in under 13 minutes 😳. (full workout is in my story/highlight). Happy Thursday 🍷

HEY YA’LL- 💥BIG NEWS BIG NEWS💥
so I’ve been kinda working in silence and now that it’s official - I’m so freakin excited to announce I’m officially an International Sports Science Association Certified Fitness Trainer!! Also, newly employed at Ultima Fitness in Wellington, where I AM CURRENTLY ACCEPTING:
-One on One Personal training clients
-Partner or Small group training sessions
-also will be teaching some group classes
(Will let you guys know what classes those are when I find out myself 😂) COMMENT/DM ME, lets start changing some lives!! 😍❤️

goodmorning friends 🌞 not sure why i threw up a peace sign in this but we’re rolling with it lol.
i’m very excited for this evening because i’m squatting! i have neglected compound movements over the past couple months so i’m getting back into them 💪🏼

Totally different type of post today! 95% of my time is spent thinking about science 🤓 I just joined a thesis lab which I’ll stay with for the next 4-5 years, working on a specific research project. I’m just getting started on this project; Monday I attempted a genetic modification of some cells using CRISPR, and today I’m running a PCR and a gel to see if that was successful. I absolutely love what I do, even though being a grad student is stressful and busy. This summer I’m trying to figure out how to maintain a balance between fitness and lab life- how to pass my quals in a few weeks, keep moving my project forward, apply for grants, spend time with my family, and stay healthy 😅